Can’t remember a date, mislaid your keys, or walked into a room and forgotten why? Then help is here.
There are specific lifestyle practices that can help to strengthen your brain in the form of new nerves and neural connections in the brain. This is known as “neurogenesis”. Try the 5 simple yet effective ways to nurture brain health and preserve cognitive function:
Exercise: Physical activity can improve cognition. According to research 30 minutes of sustained, aerobic activity daily has a positive impact on nerve growth and brain function. Other forms of physical activity have shown to be protective against dementia onset, but only it is sustained aerobic activity that promotes neurogenesis.
Dietary Fats: Research has shown that excess consumption of foods that contain high amounts of trans fats which are found in over-processed and oxidized foods can significantly decrease neurogenesis in the brain’s memory centre. However, a diet high in unsaturated fats, such as Omega 3, 6, and 9, can help promote the production of new neurons in the brain. These Omega fats can be found in foods such as tuna, raw, salmon, walnuts, cold-pressed olive oil and freshly-ground flax seeds.
Your Non-Dominant Hand: By using your non-dominant hand to do simple tasks such as picking up your cup to drink, using your mobile or even brushing your teeth can help to form new nerve connections. These cognitive exercises, known as neurobics, strengthen the connection between the nerve cells in your brain. The practice of non-dominant hand exercises can also improve emotional health and impulse control.
Learn A New Musical Instrument: Music has a positive impact on the brain. Studies have proved a greater connectivity between different brain regions in musicians. The combination of movements with sounds and visual patterns leads to enhanced neuroplasticity (nerve connections) so learning a new instrument and practicing daily will help to preserve the health of your brain.
Sleep: Sleep is crucial for learning retention and promoting the growth of new nerve connections. Lack of sleep however is one of the most powerful inhibitors of new nerve growth and connection. It is suggested that 6-8 hours of uninterrupted sleep is required
